Name: Playbook - Aaron Crouch - Posture Correction Flow
Uploaded: 2023-04-23T14:19:11.721Z
Duration: 10 min
Description: Posture Correction Flow

We often morph to our target when sitting and traveling, and that usually affects our upper back posture. This quick routine will take you through an easy sequence to open up the chest and back to reduce chronic worsening.

A sequence of body weight drills to reduce the effects of sitting.

Keep the feet and hips on the ground. Cradle your head with your elbows pinched together and chin tucked. Arch over the foam roller with it aligned at the bottom of your shoulder blades. Expect to move very little. This motion should not happen at your low back.

Foam Roll Arching

Align the foam roller along your spine. Create a W position with your arms, and keep the elbows below shoulder height. Attempt to bring your forearms and thumbs to the floor while keeping the elbows at a 90 degree angle.

Foam Roll Angels

The crossover knee HAS TO BE higher than your belt line and in the floor. Palm to the ceiling and try and get your shoulder flat to the floor while rotating.

Sidelying Rotation

Pause at each step from hands to elbows and then reach through. Focus on your breathing with long inhalation and exhalation in each position.

90/90 Rotate and Reach Through

Leg closest to the wall is back and outside leg is pinching an object (yoga block shown)  against the wall to ensure no motion happens from the legs. With an open palm rotate as far as you can toward the wall.

1/2 Kneel Book Opening

Inside leg is up against the wall. Keep the back of the arms and shoulders against the wall as much as possible.

1/2 Kneel Wall Wipers

Try to get your leg perpendicular to your body line. Reaching in the opposite direction with your arm to try and create rotation at your mid back.

Plank Kick Through and Reach

Posture Correction Flow

This one was tough for me but I really enjoyed all the exercises. Adding to my weekly routine :)

Posture Correction Flow

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